Program Guide
Winter/Spring 2020
Table of Contents Company Background Company Story..................................................................................................... 3 Mission................................................................................................................. 3 Registration.......................................................................................................... 3 Mobile App........................................................................................................... 3 Youth and Family Programs Youth Programs.................................................................................................... 4 Youth & Family Events......................................................................................... 5 Enhanced Family Membership............................................................................ 6 Parenting Series................................................................................................... 7 Kids Healthy Cooking........................................................................................... 8 Swim School Level and Class Descriptions............................................................................... 9 Swim School Schedule......................................................................................11 Leagues & Tournaments Leagues and Tournaments................................................................................13 Adult Programs Adult Healthy Cooking........................................................................................14 Adult Fitness.......................................................................................................15
Safety & Education.............................................................................................18
Registered Dietitian............................................................................................ 19 Personal Training................................................................................................19
2
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Company Background Sanford Health and the YMCA of Cass and Clay Counties: A Partnership for Community
Sanford Health and the YMCA of Cass and Clay Counties partnered to bring a wellness facility, like none other, to the Fargo, Moorhead, West Fargo and area communities. Family Wellness combines the values of the region’s most recognized family fitness organization with the region’s largest health care system. Together, these organizations share the gift of wellness. Family Wellness offers the resources to inspire the best in each of us and a place to share our experiences with others. When we share, a community mindset flourishes. It’s a cycle, a lifestyle and a better way of being.
Mission
The mission of Family Wellness is to inspire healthy lifestyles by connecting people in a fun environment.
Registration
Register for any of our Winter/Spring 2020 program offerings starting November 18th. Register at familywellnessfargo.org, at the Front Desk or call 701-234-2400.
Mobile App
Have you downloaded the Family Wellness Mobile App? Use your online service username and password and register for programs right from your mobile device! Also use it to view group fitness schedules, update billing or contact information, scan in, and more! Available for free in the Apple and Google Play stores. Search “Family Wellness Fargo” to download to your Apple or Android device.
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
3
Youth Programs Teen Boot Camp • Tuesdays and Thursdays | January 14th - February 20th from 5:00PM to 5:45PM OR 6:00PM - 6:45PM • Tuesdays and Thursdays | March 3rd - April 9th from 5:00PM to 5:45PM OR 6:00PM - 6:45PM • Tuesdays and Thursdays | April 21st - May 28th from 5:00PM to 5:45PM OR 6:00PM - 6:45PM Teen Boot Camp is a fun six week course designed to work on a variety of fitness principles. Molly, who carries a youth specialization personal training certificate, will cover topics on proper warm-up and cool-down techniques, stretching, body weight activities, core work, balance, plyometrics and agility. Kids ages 12-18 are encouraged to sign up. Class size is limited to 8 participants. $72 Members / $144 Nonmembers
Youth Volunteer Corps Youth Volunteer Corps (YVC) is a team-based, diverse, structured, and flexible service-learning program. The mission of the YVC is to create volunteer opportunities to address community needs and to inspire youth for a lifetime commitment to service. YVC not only provides youth with critical leadership and job skills for future employment, but it also offers improved life trajectories. The program addresses unmet needs in the community and has positive ripple effects for countless local agencies and residents. As an affiliate of YVC, Family Wellness provides volunteer project opportunities for all kids’ ages 11-18. We have a variety of opportunities year round and participants can choose which opportunities they would like to participate in. Registration for all activities is free! All participants that complete 8 hours of service in a 3 month time frame will earn a free Family Wellness membership! Membership benefits will continually extend as long as participants maintain service hour requirements. For more information contact Matt at matthew.melchior@sanfordhealth.org or at 701-234-7001.
4
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Youth and Family Events Parent’s Night Out Parent’s Night Out are held on Saturdays from 5:45PM to 8:45PM
• January 4th • January 18th • February 1st
• February 15th • March 7th • March 21st
• April 4th • April 18th • May 2nd
Need a night out? Drop your children off at Family Wellness for a date night or just a night to yourself! Pre-registration is required and space is limited. Sign up by noon the Friday prior to the event. Parent’s Night Out is located in Childcare at Family Wellness for ages 2 weeks to 9 years. Bring your own diapers and nut free snacks. $12 Members / $18 Nonmembers
Parent’s Day Out Parent’s Day Out are held on Tuesdays from 10:30AM to 1:30PM
• January 7th • March 3rd • February 4th • April 7th
• May 5th
Need to get stuff done? Drop off your kids in the Family Wellness Childcare for some time to get stuff done without your little helpers. Sign up by noon on Monday prior to the event. Parent’s Day Out is located in Childcare at Family Wellness for ages 2 weeks to 9 years. Bring your own diapers and nut free snacks. $12 Members / $18 Nonmembers
Infant Massage Wednesday, February 5th OR Wednesday April 1st from 6:30PM - 8:30PM This class is for caregivers and their infants to learn how to massage their infants. Massage has been shown to improve circulation, help infants to relax, regulate sleep patterns, stimulate the digestive system and may relieve colic or gas. It also can improve communication, attachment and bonding between caregiver and infant, as well as caregivers may feel more confident in understanding their baby’s cues. The class will be a hands-on experience for babies and their caregivers (bring baby). Free and open to the community
Family Yoga Saturday, May 16th from 9:00AM to 10:00AM Participate in Yoga as a Family! Learn relaxation, breathing, and movements that can be done anytime or anyplace. Bond as a family, while learning skills you can use at home to increase your overall wellness. All ages and abilities welcome. Class will be held outside in the backyard! Free for Members / Guest Pass Nonmembers
Healthy Kids Cooking Competition Saturday, April 4th from 9:00AM to 12:00PM All children in 4th or 5th grade who attend school in Cass or Clay Counties are eligible to participate by submitting a healthy and tasty original recipe and video of their creation online at familywellnessfargo.org/inspire-wellness/. Applications are accepted anytime between November 1st and February 28th with the live competition for finalists scheduled for Saturday, April 4th from 9:00AM to Noon. Please include the following in your submission: 1. An original recipe that you create. Must include at least one fruit and/or vegetable 2. Include a video of no more than 60 seconds describing: why you chose that recipe, what makes it healthy, and a picture of the prepared dish Selected finalists will be invited to a live healthy cooking competition at Concordia’s Food Lab for a 1 hour match against other finalists on Saturday, April 4th from 9:00AM to 12:00PM. All participants will be provided a pantry of items to cook with and will need to incorporate mystery food items in their dish. Each participant will have expert mentors to help along the way. Dish creations will be judged by area chefs and community leaders. The winners will also be recognized at the Family Wellness Cooking for a Cause – Gourmet Gala on Thursday, April 30th. ALL APPLICATIONS MUST BE RECEIVED BY FEBRUARY 28TH AT familywellnessfargo.org/inspire-wellness/ TO QUALIFY. For questions, please contact Angie at Angela.Hasbrouck@sanfordhealth.org or 701.234.7294. Ages 4th and 5th Graders
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
5
An Enhanced Family Membership!
The Family Membership is now enhanced with serval new activities and programs included at no cost, starting January 2020. Family Memberships now include: • Youth Power Up Program: A drop in program Mondays – Thursdays from 5:00-7:00PM for 9-14yr olds. Harness your inner strength and cardio endurance at Youth Power Up! Youth will be able to participate in a variety of age appropriate circuit work outs to help challenge and build their fitness skills. Class will take place in the multipurpose room and is free for all member youth. No registration needed. • Youth Activity Series: Tuesdays 5:45-6:30PM for 4-6yr olds and 6:30-7:30PM for 7-9yr olds. This Series provides a new opportunity to participate in a different sport each month! There are four classes per sport series in a month and due to limited space available, registration is required for each month. • Sunday Family Fundays: Sundays from 4:00-6:00PM. The Childcare area will be open and free for family use. Parents can play with their kids on the indoor play structure, the outdoor playground, and the indoor kids gym! Or come splash with us in the pool. A volleyball net up will be set up in the large pool for game use. No registration needed so just drop in and join us for some family fun! • Teen Fitness Orientation: This program is for youth 12 and up who want to access cardio equipment and designated fitness without supervision. Participants will attend a group orientation to learn how to use equipment safely as well as gym etiquette. After the orientation is complete, participants will receive a wristband that allows access to designated fitness areas without a parent or guardian. Registration required. • Family Event Series: Each month there is a fun family event scheduled for you and your family to enjoy. Each event is different from the next so it stays exciting from month to month.
January | Dive-In Movie in the Pool Friday, January 24th from 6:00PM to 8:00PM Bring the whole family for a movie in the pool. We will have a 20 minute intermission for popcorn. Movie Hint: Help this funny fish reunite with its parents. Free for Members / Guest Pass Nonmembers
February | Family Fun Day Cooking Class Sunday, February 23rd from 3:00PM to 4:00PM Join as a family and create Sandwich on a Stick and Smoothie Bowls! Great ideas for the busy mornings and easy for the littles in your home to make! We’ll show you how! Free for Members / Guest Pass Nonmembers
Camp Carnival Tuesday, March 3rd from 5:00PM to 7:00PM Camp Carnival is a fun, free, family event where you get to sample activities from our upcoming youth summer camps! Participants will get the opportunity to dip their toes into a little bit of each camp theme from sports to art, and even the wild wilderness. Come on by to see the sights, explore the hands on activities, and let your taste buds explode with carnival treats. Activities include: large bounce houses, obstacle courses, family activities, and much more. Free and open to the community
Easter Egg-Stravaganza Wednesday April 8th from 5:00PM to 7:00PM Bring the whole family and enjoy dying Easter eggs without the mess at home at our Easter Egg-Stravaganza! Family Wellness will also be hosting a whole week of events for Easter, come in and check them out! Free for Members / Guest Pass Nonmembers
S’more Night Tuesday, May 26th from 5:00PM to 7:00PM Come have S’more fun with us! Bring the whole family and join us in the backyard of Family Wellness for yard games and s’mores! Check out all of our upcoming healthy cooking, childcare, and summer camp programs we have to offer this summer! Free for Members / Guest Pass Nonmembers
Youth Activities Series • Sports Sampler | Tuesdays, January 7th -28th | Ages 4-6 | 5:45PM to 6:30PM | Ages 7-9 | 6:30PM to 7:30PM • Floor Hockey | Tuesdays, February 4th - 25th | Ages 4-6 | 5:45PM to 6:30PM | Ages 7-9 | 6:30PM to 7:30PM • Soccer | Tuesdays, March 10th - 31st | Ages 4-6 | 5:45PM to 6:30PM | Ages 7-9 | 6:30PM to 7:30PM • Baseball | Tuesdays, April 7th - 28th | Ages 4-6 | 5:45PM to 6:30PM | Ages 7-9 | 6:30PM to 7:30PM
The Youth Activities Series provides Family Wellness Members a new opportunity to participate in a new sport or activity each month! Youth members ages 4-6 and 7-9 will be able to participate for FREE each month. Due to limited space available, registration is still required and attendance will be tracked. Check out our activities coming up this season! Free for Members / $40 Nonmembers 6
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Parenting Series These classes are designed to help caregivers and parents connect and grow with their children. All classes are free and open to the public. Registration required. Classes are from 6:30PM – 8:30PM.
Infants
Toddlers/Preschoolers
Monday, January 6th OR Monday, April 6th
Monday, January 20th OR Monday, April 20th
Learn how to be attentive to your baby’s cues. See how your reactions and presence impacts the way your baby feels, learns and grows. Learn the five principles of Positive Parenting.
Learn about the importance of bonding with your child, normal toddler behaviors and challenges, as well as tantrums.
Positive Parenting for Infants
Play and Milestones for Infants Wednesday, January 22nd OR Wednesday, April 22nd Learn about important milestones, how to safely play with your baby, games to play with baby, and toys to avoid.
Emotionally Healthy Children - Infants Monday, February 3rd OR Monday, May 11th Learn how to help baby feel loved, comforted and accepted, learn about why feeling loved is so important, and how to comfort a crying baby.
Nutrition Health & Safety for Infants Tuesday, February 4th OR Monday, May 4th Learn about well-baby visits, safe feedings, and introducing solid foods.
Positive Parenting Toddlers/Preschooler
Play and Milestones Toddlers/ Preschoolers Wednesday, January 29th OR Wednesday, April 29th Learn about important milestones, how to play with your child, games to play with your child, and toys to avoid.
Emotionally Healthy Children - Toddler/ Preschool Monday, February 24th OR Monday, May 18th Learn about why feeling loved is so important, mental health versus physical health, emotional needs, and coping with and learning about different emotions.
Nutrition Health & Safety Toddlers/ Preschool Tuesday, March 3rd Learn how to keep your child active, nutrition tips, teaching safe choices, and well-child visits.
Teens and Pre-Teens
Parents
Thursday, February 13th OR Thursday, May 14th
Thursday, January 9th OR Thursday, April 9th
This class helps participants build awareness about the different types of media and potential risks and benefits. Participants learn how to use and monitor social media in a healthy way.
Learn about the importance of self-care, postpartum emotions, and healthy relationships.
The Connected Generation
A Parent’s Role In Puberty Thursday, January 16th OR Monday, April 13th Participants will learn about the basics of the puberty process and situations that may come along with it such as body image, mood swings and risky behaviors. Parents will learn the importance of creating a healthy atmosphere and how to start an open conversation about puberty.
Self-Care for Moms
Fatherhood Monday, February 10th OR Tuesday, May 5th Learn about what babies need from dads, new dad emotions, healthy relationships, and the importance of self-care.
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Kids Healthy Cooking Classes Polar Bear Cupcakes
Tuesday, January 7th from 6:00PM to 7:00PM Come embrace the chilly weather with this cool kid’s recipe. We will learn how to mix, measure, and bake. Parents are always welcome to accompany children during the cooking session! Ages 5+, ages 5-7 must be accompanied by adult.
$12 Members / $20 Nonmembers
Build Your Own Bunny Sugar Cookie
Wednesday, March 11th from 6:00PM to 7:00PM Spring is in the air! Join us for a creative and fun recipe to test your baking skills. Parents are always welcome to accompany children during the cooking session! Ages 5+, ages 5-7 must be accompanied by adult.
$12 Members / $20 Nonmembers
Programs Edible Art and Play
Mondays, March 9th - March 30th from 5:30PM to 6:00PM Join us in the kitchen to “Play with Your Food!” That’s right! We are going to use all of our senses while we make a fun, artistic, healthy snack. This class would be ideal for preschool age children who may be thought of as “picky eaters.” Eating incorporates all of the 5 senses and sometimes smaller children need more time (through play) to work through eating issues. That is exactly what we will do during this class…play and eat! This program is for both child & parent/ caregiver. Ages 3-5 years old
$39 Members / $59 Nonmembers
Kinder Chef
Mondays, March 9th - March 30th from 6:15PM to 7:00PM These lessons will work on basic kitchen skills and introducing proper cooking technique. Ages 6-7 years old
$50 Members / $90 Nonmembers
Junior Chef
Tuesdays, March 10th - March 31st from 5:30PM to 6:30PM These lessons will advance the basics and present cooktop, oven, and small appliances. Ages 8-9 years old
$60 Members / $100 Nonmembers
Master Chef
Tuesdays, March 10th - March 31st from 6:45PM to 7:45PM With basic skills and techniques in place, these lessons will challenge the child to finesse their skills and work towards independence. Knife skills will be advanced, independence at the cooktop highlighted and working with the oven and small appliances continue to be enforced. Ages 10-12 years old
$75 Members / $115 Nonmembers
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
8
Swim School Swim School Levels
Our Family Wellness Swim School takes pride in our exciting water-safe program. Our philosophy is that each child progresses at their own pace. Through positive reinforcement, practice and patience, students learn water-safe swimming skills while having fun. This aquatic facility will run swimming lessons for children starting at the age of 6 months through adulthood. Classes are once a week for 30 minutes in our large pool to encourage yearround lessons. Families that want to swim more than once a week are encouraged to do so. Classes are structured by age and ability to accommodate varying skill levels within each age group. Our student to teacher ratios are 4:1 except for our Parent/Baby and Parent/Child classes which are 6:1. Our goal is to teach your child in a fun, safe environment that builds confidence, self-esteem and a feeling of accomplishment.
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
9
Swim School Levels Parent/Baby (PB)
Parents learn to properly hold their 6-18 month old baby while working on floating, submerging, hand/eye coordination, and strength through games and songs.
Parent/Child (PC)
Froggie
Participants will build on their independent swimming ability by swimming further distances. Being able to transition from swimming on their front to their back is one of the safety skills stressed.
Toddlers ages 19-35 months. Parents learn to work with their child on floating, breath control for submerging, climbing out of the pool on their own, and muscle strengthening.
Turtle
Transitional Parent/Child (TPC)
Otter
Toddlers age 2 who have successfully completed Parent/ Child, but aren’t old enough for Guppy. Parents will start in the water with their children, but eventually stop when the child is ready. Participants will lean how to be comfortable in the water independent of their parents. They will work on listening skills and waiting their turn.
Guppy
Children 3 years old can begin getting comfortable in the water independent of their parents. Through patience and trust, children in this level will overcome their fear and eventually swim independently.
Starfish
Children will build on previous levels by beginning to define swim strokes like elementary backstroke, front crawl, and backstroke. Swimmers will build endurance, confidence, and skill on the strokes learned in Turtle. They will also learn dolphin kick and breaststroke.
Seal
Children will progress by learning flip turns, butterfly, sidestroke and breaststroke timing. Endurance will be increased even more by working to swim 300 yards continuously.
Shark
These experienced swimmers will be able to swim multiple lengths of the pool in each of the competitive strokes: front crawl, backstroke, breaststroke and butterfly. Children will also be skilled in elementary backstroke, sidestroke and water safety.
Encouragement and positive reinforcement help kids become more confident floating on their front and back as well as kicking across the pool on their back independently.
Adaptive
These one-on-one lessons are for swimmers with special needs and are tailored towards the skills of each participant. Instructors will communicate with parents even more than usual to ensure that the class is working towards an agreed upon goal.
Auditory Sensitive Adaptive Swim Lesson Time
Thursdays from 5:00PM to 5:30PM This Adaptive Swim Lesson time is scheduled for those individuals who are sensitive to over stimulation. This quiet environment is ideal for those individuals who excel in a one on one setting. Due to the limited number of individuals scheduled during this time, your child will have the chance to be one on one with an aquatics instructor who will adapt to their learning style. With the pool being quiet and with fewer lessons scheduled, your family can be as involved with helping the aquatics instructor adapt to your child’s needs as you would like.
Adaptive Swim Event
Friday, February 7th from 4:00PM to 6:00PM This event is intended to help make connections between kids of all abilities. Bring your family and encourage your kids to say hi and meet new friends. Both the large pool and zero-depth pool will be available during this time. Activities will include diving rings, beach balls, basketball and volleyball. Swim instructor staff will be in the water helping to make connections with the kids. Geared towards ages 4 and up, but all ages are welcome. This is a time to practice being inclusive and respectful of everyone in our environment.
Private Lessons
Private lessons are a good option for those who may want or need more one-on-one attention. Please call our Aquatics Coordinator at 701.234.6960 for further information on private swimming lessons.
Pre-Swim Team
Mondays and Wednesdays from 3:45PM to 4:30PM Pre-Swim Team - For swimmers who have participated in level Seal swimming lessons or above. The emphasis is on refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join a swim team. This program is twice a week for 45 minutes.
Adult Beginner Lessons This class is for beginner swimmers who would like to learn the basic strokes for lap swim or be able to swim recreationally.
Adult Swim Team
Tuesdays and Thursdays from 8:00PM to 9:00PM The swim team is designed to give participants a good water work out and to improve their strokes. Participants joining the swim team should already know their basic strokes of frontcrawl, backcrawl, and breaststroke. 10
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Winter 2020 Swim School Schedule Winter Session 2020: Monday, January 6th - Saturday, March 7th • 9 weeks of class: Member rate - $67.50, Nonmember rate - $135 • Private Lesson Member rate - $270, Nonmember rate - $540 Family Wellness Online Member Registration: Monday, November 18th, 2019 Family Wellness In Person or Over the Phone Member Registration: Mon. November 25th, 2019 Nonmember and YMCA Member Online Registration: Monday, December 2nd, 2019 Nonmember and YMCA Member In Person or Over the Phone Registration: Mon. December 9th, 2019
Monday Schedule: 3:00pm 3:30pm
Starfish Guppy
Seal Otter
4:00pm
Guppy
Froggie
Turtle
Shark
Pre-Swim Team 3:45-4:30
4:30pm
Guppy
Starfish
Froggie
Turtle
Otter
5:00pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Private** Seal
5:30pm
Transitional PC
Guppy
Starfish
Froggie
Turtle
Private**
10:00am 10:30am 11:00am
Starfish Guppy Starfish
Froggie Turtle Private***
11:30am
PB/PC
Guppy
Tuesday Schedule:
5:00pm
Guppy
Froggie
Turtle
Otter
5:30pm
Parent Child
Starfish
Froggie
Turtle
Otter
Adaptive**
6:00pm
Parent Baby
Guppy
Starfish
Froggie
Turtle
Otter
6:30pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Otter
7:00pm
Starfish
Froggie
Turtle
Otter
Seal
7:30pm
Starfish
Froggie
Seal
Shark
Private**
Wednesday Schedule: 3:00pm 3:30pm 4:00pm
Starfish Turtle Guppy
Froggie Otter Froggie
Turtle
Seal
Pre-Swim Team 3:45-4:30
4:30pm
Guppy
Starfish
Froggie
Turtle
Otter
Private**
5:00pm
Parent Baby
Starfish
Froggie
Turtle
Seal
Private**
5:30pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Shark
9:00am 9:30am 10:00am
PB/PC Otter Guppy
Starfish Private*** Froggie
10:30am
Guppy
Starfish
Thursday Schedule:
5:00pm
Otter
Shark
Adaptive**
Adaptive**
5:30pm
Parent Baby
Guppy
Starfish
Froggie
Turtle
Private*
6:00pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Otter
6:30pm
Guppy
Starfish
Starfish
Froggie
Turtle
Seal
7:00pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Otter
7:30pm
Otter
Seal
Adult
Saturday Schedule: 9:00am 9:30am
Parent Child Parent Baby
Guppy Guppy
Starfish Starfish
Froggie Froggie
Turtle Turtle
Otter Seal
Private** Private**
10:00am
Parent Child
Guppy
Starfish
Starfish
Froggie
Otter
Adaptive**
10:30am
Parent Baby
Guppy
Starfish
Froggie
Turtle
Seal
Private**
11:00am
Transitional PC
Guppy
Starfish
Froggie
Turtle
Otter
Private**
11:30am
Otter
Seal
Shark
Questions? Contact Abby Rundquist at abby.rundquist@sanfordhealth.org or 701.234.6960.
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
11
Spring 2020 Swim School Schedule Spring Session 2020: Spring Session 2020: Monday, March 16th - Saturday, May 9th • 8 weeks of class: Member rate - $60, Nonmember rate - $120 • Private Lesson Member rate - $240, Nonmember rate - $480 There will be no class Saturday, April 11th. Saturday classes will be pro-rated to a 7-week session. Family Wellness Online Member Registration: Monday, November 18th, 2019 Family Wellness In-Person or Over the Phone Member Registration: Monday November 25th, 2019 Nonmember and YMCA Member Online Registration: Monday, February 10th, 2020 Nonmember and YMCA Member InPerson or Over the Phone Registration: Monday, February 17th, 2020
Monday Schedule: 3:00pm 3:30pm
Guppy Guppy
Otter Froggie
Private*** Otter
4:00pm
Guppy
Froggie
Turtle
Pre-Swim Team 3:45-4:30pm
Seal
4:30pm
Guppy
Starfish
Starfish
Froggie
Turtle
Turtle
5:00pm
Parent Child
Guppy
Starfish
Starfish
Froggie
Turtle
Otter Seal
5:30pm
Parent Baby
Guppy
Starfish
Froggie
Turtle
Shark
Private**
10:00am 10:30am 11:00am
Starfish Guppy Starfish
Froggie Turtle Private***
11:30am
PB/PC
Guppy
Tuesday Schedule:
5:00pm
Parent Baby
Guppy
Starfish
Froggie
Turtle
Otter
5:30pm
Parent Child
Guppy
Starfish
Starfish
Froggie
Turtle
Seal
Private**
6:00pm
Parent Baby
Guppy
Guppy
Starfish
Froggie
Turtle
Turtle
Otter
6:30pm
Parent Child
Guppy
Guppy
Starfish
Froggie
Froggie
Turtle
Seal
7:00pm
Guppy
Starfish
Starfish
Froggie
Froggie
Turtle
Otter
Private**
7:30pm
Seal
Shark
Adult
Wednesday Schedule: 3:00pm 3:30pm 4:00pm
Guppy Starfish Guppy
Private*** Turtle Froggie
Otter Turtle
Pre-Swim 3:45-4:30pm
Seal
4:30pm
Guppy
Starfish
Froggie
Turtle
Otter
Private**
Private**
5:00pm
Guppy
Starfish
Froggie
Froggie
Turtle
Seal
Private**
5:30pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Turtle
Shark
9:00am 9:30am 10:00am
PB/PC Otter Guppy
Starfish Private*** Froggie
10:30am
Guppy
Starfish
Thursday Schedule:
5:00pm
Otter
Seal
Adaptive**
5:30pm
Parent Child
Guppy
Starfish
Adaptive** Froggie
Turtle
Adaptive**
Private***
6:00pm
Parent Child
Guppy
Guppy
Starfish
Froggie
Turtle
Otter
6:30pm
Parent Baby
TPC
Guppy
Starfish
Froggie
Turtle
Seal
7:00pm
Parent Child
Guppy
Starfish
Froggie
Turtle
Turtle
Otter
7:30pm
Otter
Seal
Adult
Starfish Starfish
Froggie Froggie
Turtle Turtle
Otter Seal
Private** Adaptive** Otter
Saturday Schedule: 9:00am 9:30am
Parent Child Parent Baby
Guppy Guppy
10:00am
Parent Child
Guppy
Guppy
Starfish
Froggie
Turtle
10:30am
Parent Baby
Guppy
Starfish
Starfish
Froggie
Turtle
Seal
11:00am
Parent Child
TPC
Starfish
Froggie
Turtle
Otter
Private**
11:30am
Otter
Seal
Shark
Questions? Contact Abby Rundquist at abby.rundquist@sanfordhealth.org or 701.234.6960.
12
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Leagues & Tournaments IWI Adult Basketball Tournament Friday, Saturday, and Sunday, February 21st -23rd
Family Wellness will host the Inspire Wellness Adult Basketball Tournament this February! There are both men’s and women’s divisions available. All proceeds from the tournament will go directly to the Inspire Wellness Initiative which funds need-based community programs in our area. The deadline to register is Friday, February 1st. Please contact Matt for more information at 701-234-7001 or at matthew.melchior@sanfordhealth.org. Ages 18+ | $200 per team
IWI Youth Basketball Tournament Saturday and Sunday, March 14th - 15th
Family Wellness will host the Inspire Wellness Youth Basketball Tournament this March! There are both boy’s and girl’s divisions available. All proceeds from the tournament will go directly to the Inspire Wellness Initiative which funds need based community programs in our area. The deadline to register is Friday, February 28th. Please contact Matt for more information at 701-234-7001 or matthew.melchior@sanfordhealth.org. Boys: Grades 5, 6, 7, and 8. Girls: Grades 5, 6, 7, and 8. | $150 per team
Racquetball League
• Session 1 A League | Tuesdays, January 14th - February 18th from 7:00PM to 10:00PM • Session 2 A League | Tuesdays, March 10th - April 14th from 7:00PM to 10:00PM • Session 1 BC League | Thursdays, January 16th - February 20th from 7:00PM to 10:00PM • Session 2 BC League | Thursdays, March 12th - April 16th from 7:00PM to 10:00PM Come join Family Wellness for a fun racquetball league! This league is for members AND nonmembers. Games will start between 7:00-10:00PM. Participants will be able to reschedule matches at any time that works for them. There can be up to 12 players per skill group. Ages 15+ $20 Members / $40 Nonmembers
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
13
Adult Programs Adult Healthy Cooking Classes Profile Approved Meals
Sanford Profile is a great program for weight management but sometimes thinking of recipes can be challenging. Ages 15+ See below for dates and themes: • Wednesday, January 15th from 6:00PM to 7:30PM | Creative ways to sub veggies in place of pasta or rice • Wednesday, February 19th from 6:00PM to 7:30PM | Satisfying a sweet tooth • Wednesday, March 18th from 6:00PM to 7:30PM | Using herbs and seasonings • Wednesday, April 15th from 6:00PM to 7:30PM | Using seasonal vegetables $12 Members / $20 Nonmembers
Ethnic Cooking - Thai Cuisine
Tuesday, January 21st from 6:00PM to 7:30PM Thai cooking combines sweet, salty, spicy, and sour in perfect harmony. Learn about these concepts and more while combining new ingredients to make a few traditional Thai recipes. Ages 15+ $12 Members / $20 Nonmembers
Ethnic Cooking: Indian Cuisine
Tuesday, February 18th from 6:00PM to 7:30PM Add some spice to your cooking routine. Learn to make a fantastic Indian meal with the spices that make this cuisine so delicious. Ages 15+ $12 Members / $20 Nonmembers
Ethnic Cooking: Korean Cuisine
Tuesday, May 19th from 6:00PM to 7:30PM Korean cuisine is healthy and delicious! It can also be quick and easy to prepare when you have some insight, tips and tricks! Ages 15+ $12 Members / $20 Nonmembers
Breakfast for Champions
Monday, February 17th from 6:00PM to 7:00PM Are you struggling to find new ideas for breakfast? This class will introduce simple and nutritious recipes to help with those early morning rushes. Come spice up the most important meal of the day with us! Ages 15+ $12 Members / $20 Nonmembers
Meal Prepping for Beginners Part 1
Tuesday, April 21st from 6:00PM to 7:30PM Meal prepping can be intimidating and time consuming. This class will go over efficient and cost-effective recipes that will allow you to enjoy the awesome benefits of a home cooked meal for breakfast, lunch, and dinner! Ages 15+ $12 Members / $20 Nonmembers
Meal Prepping for Beginners Part 2
Tuesday, April 28th from 6:00PM to 7:30PM Meal Prepping 2 will be a continuation of the discussion from part 1. Join us and we will advance the conversation, offering more tips and tricks to efficient meal planning and prep! Ages 15+ $12 Members / $20 Nonmembers 14
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Adult Fitness Resolution Boot Camp
Tuesdays and Thursdays, January 14th - February 20th from 5:30AM to 6:30AM, 8:30AM - 9:30AM, OR 6:00PM - 7:00PM Get your New Year’s fitness goals off to a good start by joining our Resolution Boot Camp. This program is designed to accommodate all fitness levels from beginner to the advanced. Our trainers will guide you through 6 weeks of High Intensity workouts that will challenge your stamina and your muscles. Grab a friend and sign up for one of our convenient times. Ages 16+ $72 Members / $144 Nonmembers
Spring Shake Up Boot Camp
Tuesdays and Thursdays, March 3rd - April 9th from 5:30AM to 6:30AM, 8:30AM - 9:30AM, OR 6:00PM - 7:00PM Spring Shake Up Boot Camp is a fun group training program to help you get ready for warmer weather. This program is designed to accommodate all fitness levels from beginner to the advanced. Our trainers will guide you through 6 weeks of High Intensity workouts that will challenge your stamina and your muscles. Grab a friend and sign up for one of our convenient times. Ages 16+ $72 Members / $144 Nonmembers
Summer Slim Down Boot Camp
Tuesdays and Thursdays, April 21st - May 28th from 5:30AM to 6:30AM, 8:30AM - 9:30AM, OR 6:00PM - 7:00PM Need some help getting geared up for Summer weather? This program is designed to accommodate all fitness levels from beginner to the advanced. Our trainers will guide you through 6 weeks of High Intensity workouts that will challenge your stamina and your muscles. Grab a friend and sign up for one of our convenient times. Ages 16+ $72 Members / $144 Nonmembers
TRX Mprove • Mondays, January 6th - January 27th from 8:45AM to 9:25AM • Mondays, February 3rd - February 24th from 8:45AM to 9:25AM • Mondays, March 2nd - March 23rd from 8:45AM to 9:25AM
TRX Mprove is a functional training class for those getting started or getting back into it. This program is specifically designed to get you feeling confident and ready to take off on your fitness journey. Ages 15+ $44 Members / $88 Nonmembers
TRX Mpulse • Wednesdays, January 8th - January 29th from 8:45AM to 9:25AM • Wednesdays, February 5th - February 26th from 8:45AM to 9:25AM • Wednesdays, March 4th - March 25th from 8:45AM to 9:25AM
TRX Mpulse is focused on functional training, calorie burning and conditioning. Higher tempo exercises interspersed with strength work and cardio drills will keep this class fun and action packed. Ages 15+ $44 Members / $88 Nonmembers
TRX Before Baby • Tuesday, January 14th from 12:00PM to 12:30PM • Wednesday, February 5th from 10:30AM to 11:00AM • Thursday, March 12th from 5:30PM to 6:00PM
Are you expecting and want to keep or build your strength? TRX is easy to use to accommodate your growing body and its development during pregnancy. Adjust your training and positioning to keep baby safe while strengthening your core. This intro class will give you ideas and help you on your pregnancy journey. Ages 15+ Free for Members / Guest Pass Nonmembers
Lose For Good Weight Loss Challenge
January 20th - March 27th This new year, Family Wellness wants to partner with you to transform your lifestyle and the lifestyles of our community. Participants will receive a variety of resources to help them reach their goals and stay motivated through the 10 week program. The winner of the challenge gets a free 6 month Family Wellness membership and gets to give a free 6 month family membership to any family of their choosing. Make an impact this year and be a part of an initiative that inspires healthy change in you and our community! $10 Members / $20 Nonmembers
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
15
Adult Fitness (continued) Baby & Me Barre • Thursdays, January 9th - February 30th from 4:30PM to 5:15PM • Thursdays, March 5th - April 23rd from 4:30PM to 5:15PM
Calling all Mamas with littles and Mamas to be! Do you find it hard to make time for yourself to work out and spend quality time with your little? We have the answer for you! Join us for baby wearing barre class! Our resident barre instructor Kara will lead you in a fun and challenging workout while you wear your baby (or big kid) in a carrier, wrap, or whatever your heart desires. Space is limited. Registration required. Ages 15+ Free for Members / $50 Nonmembers
Postnatal Nutrition and Yoga • Mondays, January 6th - January 27th from 11:30AM to 1:00PM • Mondays, February 3rd - February 24th 11:30AM to 1:00PM
NEW! A four week series of 90 minute classes for moms who delivered in the last year. The first portion of class will review post-natal nutrition and wellness for mom and what to expect with baby. The last 40 minutes will be devoted to post-natal yoga. Classes lead by our own Registered Dietitian, Erin. $40 Members / $60 Nonmembers
Shiva Namaskar Yoga Workshop
Saturday, January 18th from 10:00AM to 11:30AM Based on Dharma Mittra’s fun and playful sequence, you will be guided through an assortment of Shiva Namaskars consisting of repeated long flows that build in intensity each time. Through repetition of postures, the body is able to open and experience poses more deeply than before. Come with an open mind and explore the capabilities of your body during this fun workshop & practice. Ages 15+ $25 Members / $40 Nonmembers
Yoga Fundamentals Workshop (Beginner) • Saturday, January 25th from 9:30AM to 11:30AM • Saturday, February 29th from 9:30AM to 11:30AM • Saturday, March 28th from 9:30AM to 11:30AM • Saturday, April 25th from 9:30AM to 11:30AM
Your Yoga journey starts from the most enjoyable and empowered place possible when you attend a Yoga Fundamentals Workshop. It’s a great way to focus on your poses, ask questions, develop your practice, and make new friends. Teachers will help guide you in each step by demonstrating poses, making alignment adjustments, and help you focus on your practice for your body. These intimate group experiences offer a safe, nurturing and inspiring setting to begin your yoga journey or refresh your skills if you are already practicing. You will leave the workshop understanding basic yoga techniques and foundation poses to help you feel confident in a scheduled group class. Ages 15+ $30 Members / $60 Nonmembers
Couples Yoga Workshop
Sunday, February 9th from 4:00PM to 5:30PM A fun and unique date for you and your partner to connect on a whole new level. Couples are invited to be guided through a series of deeply relaxing yoga poses, assists, and simple yoga massage techniques. This fun, noncompetitive workshop is designed to build trust, communication, joy, and intimacy through the power of unified movement and compassionate touch. Expect a light, fun, romantic atmosphere perfect for all levels of yoga. No experience with yoga is necessary. Ages 15+ $50 per couple Members / $65 per couple Nonmembers
Intro to Group Fitness • Intro to Bodypump | Saturdays, Jan 4th, Feb 1st, March 7th, OR April 4th from 10:30AM to 11:30AM • Intro to Cycling | Saturdays, Jan 11th, Feb 8th, March 14th, OR April 18th from 9:30AM to 10:30AM • Intro to Barre | Saturdays, Jan 11th, Feb 15th, March 21st, OR April 18th from 10:15AM to 11:15AM
The Intro to Group Fitness series allows you to learn about specific classes before showing up to your first one! The first half of each intro class teaches you the technique, equipment and activity you will do for that class format. The second half will be a mini version of an actual class so you can experience what the classes will be like. These Intro classes will prepare you to walk into your next group fitness class with confidence! No sign up necessary. Ages 15+ Free for Members / Guest Pass for Nonmembers
16
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
FloatNFit • Sundays, January 5th - January 26th from 12:00PM to 1:00PM • Mondays, January 6th - January 27th from 7:00PM to 8:00PM • Sundays, February 2nd - February 23rd from 12:00PM to 1:00PM • Wednesdays, February 5th - February 26th from 7:00PM to 8:00PM • Sundays, March 1st - March 22nd from 12:00PM to 1:00PM • Mondays, March 2nd - March 23rd from 7:00PM to 8:00PM • Sundays, March 29th - April 26th from 12:00PM to 1:00PM • Wednesdays, April 1st - April 22nd from 7:00PM to 8:00PM
Take working out to a whole new level. FloatNFIT - 4 week specialty courses are a total body strength conditioning, aerobic workout using floating fitmats on the water. This interval-based class combines body weight exercise with intervals, designed to tone your body, improve your endurance, and challenge your balance while clearing your mind. Class size is limited. Registration is required. Ages 15+ $20 Members / $40 Nonmembers
Float Yoga • Fridays, January 10th - January 31st from 12:00PM to 1:00PM • Fridays, February 7th - February 28th from 12:00PM to 1:00PM • Fridays, March 6th - March 27th from 12:00PM to 1:00PM • Fridays, April 3rd - April 24th from 12:00PM to 1:00PM Take your love for yoga to the next level by moving it to the water in this 4 week specialty course. Float Yoga courses take place in the pool where it combines hatha yoga and vinyasa yoga asanas, or poses over the water on floating fitmats. Practicing yoga on the water improves your balance and flexibility while encouraging being fully present in the moment and some humility for the occasional dip into the water! Class size is limited. Registration is required. Ages 15+ $20 Members / $40 Nonmembers 2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
17
Safety & Education Red Cross CPR/First Aid/AED Combo Class • Saturday, January 18th from 8:00AM to 12:00PM • Wednesday, February 12th from 6:30PM to 10:30PM • Wednesday, March 25th from 6:30PM to 10:30PM • Wednesday, April 8th from 6:30PM to 10:30PM • Saturday, May 2nd from 8:00AM to 12:00PM
Prepare for the unexpected and gain the knowledge and skills needed for effective leadership in the event of an emergency! This course will prepare you to recognize and care for a variety of first aid, breathing, and cardiac emergencies involving infants, children, and adults. Topics include how to recognize and manage an emergency situation, basic first aid, standard emergency care procedures and administration, CPR, AED, and more. After completion of this class, you will be certified for two years in Red Cross CPR, AED, and First Aid for adults, children, and infants. Ages 15+ $55 Members / $95 Nonmembers
Babysitter Training • Sunday, January 26th from 8:00AM to 5:00PM • Saturday, February 15th from 8:00AM to 5:00PM • Sunday, March 29th from 8:00AM to 5:00PM • Saturday, April 25th from 8:00AM to 5:00PM • Saturday, May 16th from 8:00AM to 5:00PM
This nine-hour American Red Cross Babysitting Course is a hands-on way to learn everything you need to know about babysitting. Start your babysitting business on the right foot and learn how to be a safe, professional, and reliable sitter. Included in the course is American Red Cross First Aid and CPR Certification that is valid for two years. This course will teach you to be safe on the job, how to recognize an emergency, and how to handle it as well. Lunch is included and will be cooked by each participant in the class with the guidance of a Healthy Cooking Instructor. This class is for ages 11+. $65 Members / $95 Nonmembers
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
18
Events/Programs Wellness Wednesday
Wednesday, January 8th from 10:00AM to 11:00AM Discussion on Traumatic Brain Injury and Concussions lead by Clarity Brain Center. Free and open to the community
Giving Hearts Day
Thursday, February 13th from 5:00AM to 11:00PM The Family Wellness Inspire Wellness Initiative helps people Cook Well, Move Well and Live Well for life. On February 13th, donate $10 or more online at givingheartsday.org and our corporate sponsors will match your gift up to $4,000! #GiveYourHeartOut • Run Your Heart Out by running on one of our sponsored treadmills on that day! Sponsors will donate $5 for EACH mile you run or walk on a sponsored treadmill. • Pump Your Heart Out by attending one of our sponsored BODYPUMP classes! Sponsors will donate $5 for EACH attendee of our BODYPUMP classes.
Cooking for a Cause Gourmet Gala
Thursday, April 30th from 6:00PM to 9:00PM Dine and delight your taste buds with delectable and savory samples from the area’s finest chefs and restaurants all while celebrating and supporting healthy cooking and wellness programs. All funds raised go towards the Inspire Wellness Initiative to help people in our community to Cook Well, Move Well, and Live Well for life. The Junior Chef winners from the Healthy Kids Cooking Competition will be recognized and we will also feature live music, silent and live auctions, and much more. Tickets are $75 each. Available for purchase at familywellnessfargo.org. Sponsorship Packages Available. Contact Angie Hasbrouck at 701-234-7294 or angela.hasbrouck@sanfordhealth.org. $75 per ticket
Registered Dietitian
The benefits of good nutrition are endless! Come check out our Registered Dietitian services to see how you can make lasting lifestyle changes. Sessions involve identifying how current eating patterns and behaviors could be hindering your ability to be your healthiest self. Together you will identify specific goals and develop a plan that will promote lasting change. These personalized plans can focus on many different topics such as • Grocery Shopping Tips • Label Reading • Healthy Eating • Sports Nutrition • Weight Loss/ Weight Gain • Recipe Selection, Meal Tips, and Meal Planning • Healthy Substitution Ideas Register at the Front Desk
Personal Training
Our personal trainers are committed to helping you achieve your fitness and wellness goals. We work with you one-on-one to address your unique needs and design a personal routine that fits your lifestyle. Personal Training Services and Specialties • Weight Management • Fat Loss • Muscle Strengthening • Pre and Post Natal • Diabetes Prevention & Management • Cardiac Rehab • Parkinson’s • Cancer Recovery • Youth Training • Small Group Training Register at the Front Desk
19
2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400
Location:
Hours:
2960 Seter Parkway Mon - Thurs: 5:00 a.m. - 11 p.m. Fargo, ND 58104 Fri: 5:00 a.m. - 10:00 p.m. Phone: 701-234-2400 Sat: 6:00 a.m. - 9:00 p.m. familywellnessfargo.org Sun: 8:00 a.m. - 9:00 p.m. 2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400